Deadlift, w/ belt
335x4 @7
355x4 @8
355x4 @8
355x4 @10
Bench Press, 1ct pause
190x5 @6
210x5 @7
215x5 @8
215x5 @8.8
205x5 @8
205x5 @9
200x5 @8
Squat, beltless
275x6 @7
290x6 @8
305x6 @9
305x6 @9
BW: 199.0
This has not been a great week overall. I’ve got some outside stresses going on and I think I’ve been overshooting my RPEs for a little too long now. That’s ok, week 6 is significantly different and I’ll use it as a chance to recalibrate. Overall I have been happy with my progression on the bridge, I have not really lost any strength but have lost 12 pounds of bodyweight. I also am handling significantly more volume than I am used too and am not feeling physically worn down. My plan right now is to continue losing a bit more weight to get a little closer to 190-195, and then run the 12-week strength while maintaining or possible gaining weight slowly.
Thank you! I am very excited to switch up the programming to singles, which is something I’ve never really done much. I am going to focus the next few weeks on appropriate PREs and volume.
GPP:
Chinups x7min (43 total)
Bent knee L-sit x7min
BW: 197.8
Squat, w/ belt
385x1 @8
350x4 @8
350x4 @8
350x4 @8
3ct pause Bench Press
195x4 @7
205x4 @8
215x4 @9
210x4 @8.5
210x4 @9
2ct pause Deadlift
290x4 @7
305x4 @8
315x4 @9
305x4 @9
BW: 199
I never got into the groove with the squats, but the RPE and volume all felt appropriate. The other two lifts went very well today.
Pin Squat
305X3 @7
320x3 @8
335x3 @9
320x3 @9
320x3 @9
Press, w/ belt
165x1 @8
140x4 @8
140x4 @8
140x4 @8
140x4 @8
Barbell Row
205x6 @7
215x6 @8
215x6 @8
215x6 @8
215x6 @8
BW: 199
Another good training day.
GPP:
Chinups x7min (39 total)
Planks x7min
Assault Bike x30min
BW: 199
Yeah, I was actually going to do some rows on Saturday. I have trouble letting go of the old 5/3/1 concept of having to do chinups at least twice a week.
Deadlift, w/ belt
365x1 @8
335x4 @8
335x4 @8
335x4 @8
Bench Press, 1ct pause
235x1 @8
215x4 @8
215x4 @8
215x4 @8
215x4 @8
Squat, beltless
275x6 @6
290x6 @7
305x6 @8
305x6 @8
305x6 @8
305x6 @8.5
BW: 198
I have definitely been overshooting my RPEs for the deadlift, and probably the bench as well. The single @8 seems to be a great way to determine load for the day. Every rep felt strong and fast.
GPP:
Rows x7min
Abs x7min
Fan Bike 20sec sprint every 2min x12min
Arms x7min (I saw the new Avengers movie this afternoon, so the extra arm work seemed appropriate)
Squat, w/ belt
395x1 @8
370x3 @8 PR
370x3 @8
370x3 @8
370x3 @9
3ct pause Bench Press
200x3 @8
210x3 @9
205x3 @8.5
210x3 @9
2ct pause Deadlift
275x4 @7
295x4 @8
315x4 @9
315x4 @9
BW: 199
I have never squatted anything above 350 for more than 1 rep, so I felt like Hercules today. Everything else felt ok, neither good nor bad.
Pin Squat
275X3 @6
315x3 @8.5
325x3 @9
325x3 @9
325x3 @9
Press, w/ belt
170x1 @8
160x3 @9 PR
155x3 @9
155x3 @9
150x3 @9.5
Barbell Row
195x6 @6
205x6 @7
215x6 @8
205x6 @8
205x6 @8
205x6 @8
BW: 200
GPP:
Neutral Grip Chinups x7min (37 total)
Planks x7min
Fan Bike x30min
BW: 200
Deadlift, w/ belt
345x1 @8
335x3 @9
330x3 @8
325x3 @8
325x3 @8
Bench Press, 1ct pause
225x1 @8
220x5 @9
215x5 @9
210x5 @8.5
210x5 @8
Squats, beltless
265x6 @7
280x6 @8
280x6 @8
280x6 @8
280x6 @8
BW: 197
Not a great day. But I’ve got 2 low-stress weeks coming up and the things going on outside of the gym should calming down a bit. I’ve been re-reading the squat chapter in Starting Strength and was playing around with my form a bit today. I went a little lighter, but most of the reps felt very smooth and explosive.
GPP:
Rows x7min
Abs x7min
Fan Bike 20sec sprint every 2min x12min
Squat, w/ belt
385x1 @8
365x3 @8
365x3 @8
3ct pause Bench Press
195x3 @7
205x3 @8
215x3 @9
2ct pause Deadlift
295x3 @7
315x3 @8
335x3 @9
I realized today that I am relaxing at the bottom of every lift. as the weights get heavier. Once my squat gets above 315 I start shifting my hips forward and lifting my chest more. I’m doing a similar thing with my deadlifts and keep keep reverting to the “hips down, chest up” that I used to do as the weights get heavier. Other than that, today went better than expected. I found a little local gym (on vacation) to train at last minute and am happy I did.
GPP:
Mixed Chinups x7min (43 total)
Planks x7min
Fan Bike x30min
BW: 200
Pin Squat
295x4 @7
310x4 @8
325x4 @9
Press, w/ belt
175x1 @8
165x3 @9.5 PR
Barbell Row
195x6 @6
205x6 @7
215x6 @8
215x6 @8
BW: 198
Deadlift, w/ belt
365x1 @8
350x3 @9
Bench Press, 1ct pause
240x1 @8
230x3 @10
Squats, beltless
250x6 @6
265x6 @7
280x6 @8
280x6 @8
BW: 197
And that wraps up The Bridge. I managed to lose ~13 pounds while somewhat maintaining my strength through what has been a very personally stressful 8 weeks. I am handling much higher levels of volume, intensity, and frequency than I ever have before, and have not felt physically worn down much at all. I am very happy with the last 8 weeks but it is now time to push for strength. I have looked over the HLM and 12-week strength and have decided to go with the latter. I should have an easy few months ahead of me to train and will start upping the calories slowly to maintain/gain weight.
GPP:
Mixed Chinups x7min (39 total)
Abs x7min
Fan Bike x25min
BW: 196
Squat, comp
390x1 @8
310x5x5
Bench Press, comp
235x1 @8
190x5x5
Barbell Row
175x10 @7
185x10 @8
195x10 @9
BW: 198
This is the first day of the 12-week Strength Template. Everything felt good and I am very excited to work through the next 12 weeks.
Deadlift, comp
375x1 @8
300x5x5 (20sec hold after first set, straps on remaining sets)
Press, comp
170x1 @8
135x5x5
303 Tempo Squats
185x10 @7
195x10 @8
205x10x2 @9
BW: 196
Deadlifts felt great today and I’ll give credit to Austin Baraki. I think i have been overthinking my setup and I watching a few of his old training videos this morning seemed to really help. The tempo squats were not as enjoyable. I didn’t mind them at all during The Bridge, but the placement in this program was rough today.
Squat, beltless
315x4 @7
335x4 @8
350x4 @9
340x4 @9
340x4 @9
SlingShot Bench
250x4 @7
260x4 @8
270x4 @9
260x4 @9
260x4 @9
Close Grip Incline Press
120x10 @7
125x10 @7.5
135x10 @9
135x10 @9.5
BW 196
This was a great day. The squat ended up being ~75lbs heavier than I was expecting so I ended up doing a lot of “warmup” sets. I really enjoyed the slingshot bench and and CG incline press; neither of which I have ever done. Figuring out how to set of the incline was a pain though. There is no dedicated incline bench at the gym I’m at and the squat racks are a little weird. I ended up having to unrack the bar about 3in from lock out and about 3in behind my head…